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The Fifty Shades of Grey Workout

The "Fifty Shades of Grey" workout isn't for the faint of heart or the boring in bed.

You may not be exceptionally well dressed, privy to aggressive social advances, or hardcore sexual innuendo, but you’re completely capable of becoming lean and chiseled. The “Fifty Shades of Grey” workout doesn’t require extraordinary on-screen performance of vulnerable positioning, duct tape, or wrist ties, but it does demand a high-level of physical performance. If you think you can handle the intense challenge of diet and moderate- to high-intensity exercise, the “Fifty Shades of Grey” workout may be what you need to satisfy your darkest, physical desires.

DISCLAIMER: This article will not help you achieve your darkest sexual fantasies, or attract new bedmates. The following content is not affiliated with "Fifty Shades of Grey," nor does it include information about BDSM. Consult a personal trainer or fitness professional if you’re unsure how to properly perform an exercise.

Build a Beautiful Physique

Regardless of whether you’re drooling over Christian Grey or craving a partner like Anastasia Steele, building a beautiful physique demands much more than a keen sensation for on-screen eye candy. Building a toned body requires a dedicated combination of healthy eating and weightlifting. Your regimen should consist of split workouts, essentially meaning that you need to divide the muscle groups you focus on during different days of the week. The “Fifty Shades of Grey” workout ultimately includes four days of moderate- to high-intensity cardio and weightlifting exercise and three days of rest. It’s recommended that you rest in between each workout, but it’s entirely your discretion as to how you construct your regimen.

Split No. 1: Shoulders and Back

Your first split workout should consist of upper body toning exercise. You can customize your workout based on your individual goals, but you should incorporate lat pulldown, low row, pull-ups and shoulder press into your routine. All exercises should be performed at high repetition with minimal rest time in between sets. This will help you maximize your body’s natural calorie-burning capacity while simultaneously enhancing your muscle tone. As a reminder, you do not need to perform these exercises with heavy weight. The purpose of this regimen is to tone your muscles, rather than helping you cultivate mass.

Split No. 2: Legs and Abs

If you want to get lean like Christian Grey, you absolutely cannot skip legs day. Your lower body-centric workout should include a combination of squats, deadlifts, ab wheel outs, planks, and bridges. You can leverage a variety of squats to achieve your feat, and try any combination of jump squats, split squats, and barbell squats. You can also try a variety of ab exercises, and incorporate spider crunches, hanging knee raises and jackknifes into your workout.

Split No. 3: Chest and Arms

You won’t be fit enough for a close up without a tight chest and toned arms, which makes your chest and arms split workout crucial to achieving your goal. Your chest and arms workout should include standard bench press, incline press, decline press, close-grip press, and dumbbell curls. This workout differs somewhat from your first two splits in that you can push yourself with heavier loads of weight if desired.

Split No. 4: Cardio, Calves, and Abs

Your final split workout should include a combination of cardiovascular activity, and calf and ab exercises. You can select any form of cardio, but options include incline jogging on a treadmill, interval sessions on a spin bike, and rowing. You can also swim as an alternative if that better suits your needs. Calf exercises include standing and sitting raises. Your abs segment can include any combination of ab exercises; some recommendations include mountain climbers and side planks. No matter how you choose to construct your “Fifty Shades of Grey” workout, you should remember there’s a very fine line between pleasure and pain.

[Image via Shutterstock]

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